general warm up (15 minutes)

double club front raise lunges x 100 feet

grave diggers x 15/15 reps

standing 2 hand figure 8’s x 30 reps

specific warm up (5 minutes)

long cycles set up and light practice

strength (7 rounds)

one round = long cycles x 60 seconds  + rest x 60 seconds

conditioning/accessory work (2 rounds)

mace paddling x 20/20 reps

barbarian squats x 15 reps